Comparing Nutrients in 14 ounces Plums VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Plums	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.3% 183kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	17% 12g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 6.23g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	116% 44g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Plums	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42% 37.7mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.43% 0.67mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.36% 346g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plums vs Roasted Sunflower Seeds:

• Raw Plums have more Vitamin A, 6.8 times more Vitamin C and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B1, 9.5 times more Vitamin B2, 16.9 times more Vitamin B3, 52.1 times more Vitamin B5, 27.7 times more Vitamin B6, 47.4 times more Vitamin B9 and 100.4 times more Vitamin E than Raw Plums.
• Both Raw Plums as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plums vs Roasted Sunflower Seeds:

• Raw Plums have 72.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Calcium, 32.1 times more Copper, 22.4 times more Iron, 18.4 times more Magnesium, 40.6 times more Manganese, 72.2 times more Phosphorus, 5.4 times more Potassium, more Selenium and 52.9 times more Zinc than Raw Plums.

Comparison of macro-nutrients per 14 ounces:

• Raw Plums have 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Energy, 177.9 times more Fat, 307 times more Saturated Fat, more Omega 3, 745 times more Omega 6, 2.1 times more Carbohydrate, 7.9 times more Fiber and 27.6 times more Protein than Raw Plums.
• Both Raw Plums as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.